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Martedì 22 Aprile 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
Snatch
3 push press snatch grip 2 snatch drop 1 tall snatch
3 x empty bar
3 muscle snatch 2 hang squat snatch
3 x 50%
1 paused snatch pull 2 paused power snatch (pause above knee)
2 x 60%
2 x 70%
1 paused snatch pull 2 paused squat snatch
1 x 75%
3 x 80%
squat snatch
2 x 2 80%
3 x 2 85%
STRENGTH & GYMNASTIC
10 min emom
max squat clean 100/70
max bar muscle up
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
Push Press
1 x 5 60%
1 x 3 70%
1 x 3 80%
1 x 2 90%
Find 2RM
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Snatch
3 push press snatch grip 2 snatch drop 1 tall snatch
3 x empty bar
3 muscle snatch 2 hang squat snatch
3 x 50%
1 paused snatch pull 2 paused power snatch (pause above knee)
2 x 60%
2 x 70%
1 paused snatch pull 2 paused squat snatch
1 x 75%
3 x 80%
squat snatch
2 x 2 80%
3 x 2 85%
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
For time:
3 round
10 front squat 70/50
10 strict handstand push up
directly into...
3 round
15 front squat 60/40
15 handstand push up
CLASS (c2)
STRENGTH
In 12 min
Find 1RM front squat (da rack)
SKILL
In 12 min
6 set
2 power clean + 5 front squat, 3” stop in buca
CONDITIONING
9 min amrap
2+2 handstand push up [dumbbell push press]
2+2 front squat
Elite
strict handstand push up
barbell 70/50 kg
Rx
kipping handstand push up
barbell 60/40 kg
9’55”